AMIT YOGA
Workout Plan For Muscle Building
Monday
Exercises
Sets
Repetition
1. Warm Up & Stretch
4
1min
2. Barbell Bench Press +
Incline Dumbbells Fly
3+3
15+12
3.Decline Barbell Press+
Cable y
3+3
TF
4.Plate Chest Press
3
20
5.Barbell curls+ dumbells
curls
3+3
14
6.Prechair curl+ Cable
hammer
3+3
TF
7.Crunches + Jumping jacks
4+4
20+20
*Perform Giant sets, there will be no rest in between the set, do two back to back
exercises in giant sets
*TF Stands for Till Failure
*Lift under control; don't just throw around the weights. Take one second to lift the
weight and one to two seconds to lower it.
*Nothing; and I mean nothing will raise your metabolism more e ectively than the
challenging workout,So Push your limits throughout workout
Exercises
Sets
Repetition
1. Warm Up & Stretch
4
1min
2. Wide Grip lat pull down+
Seated Cable row
3+3
15+12
ff
fl
Tuesday
Exercises
Sets
Repetition
3. T bar + Close grip lat pull
down
3+3
12+12
4. Dumbbells Press+ DB Side
Raise
3+3
15+12
5.Dumbbells Front
raise+Shrugs
3+3
15+15
6.Cable sides+ Plank
3+3
20 each side+ TF
Wednesday
Exercises
Sets
Repetition
1. Warm Up & Stretch
4
1min
2. Barbell Squats
4
15
3. DeadLift
3
20
4. Leg extension + Leg Curls
3+3
15+15
5.Leg press + Seated calf
raises
3+3
15+15
6. Oblique crunches +
Weighted Plank
5+5
TF
Thursday
Exercises
Sets
Repetition
1. Warm Up & Stretch
4
1min
2. Jumping Jacks
3
25
3. Sprint+walking
1
30min
4.Skipping+Pushups
3+3
15
5.Dumbbells side band+
oblique crunches
3+3
20+20
Exercises
Sets
Repetition
6.Leg raises+cycling
crunches
3+3
TF
Friday
Exercises
Sets
Repetition
1. Warm Up & Stretch
4
1min
2. Floor Chest Press+Floor
DB Fly
3+3
15+12
3.Decline barbell press+ pull
over
3+3
12+10
4.Wide grip lat pull down+
Seated row
3+3
15+12
5.Back extension + Chinups
3+3
TF
6.Leg Raises+Weighted plank
4+4
TF
Saturday
Exercises
Sets
Repetition
1. Warm Up & Stretch
4
1min
2. Sumo Squats
4
10
3.Hip thurst+Lunges
3+3
20+15
4.Leg press+ Leg Extension
3+3
15+15
5.Barbell Overhead tricep+
rope tricep
3+3
15+12
6.DB kickback+ Bench dips
(Tricep)
4+4
20+15
7.10mins running + Crunches
1+4
TF
NOTE*Do Proper Warmup & Stretch before workout
*Wall handstand daily 5 sets 35seconds each
*TF means Till Failure
Workout Schedule
*Monday-Chest & Bicep
Tuesday-Back & Shoulder
Wednesday- Legs+ Core
Thursday – Cardio
Friday – Chest+Back
Saturday- Legs+Tricep
Sunday- Proper Rest